Warmup

Conditioning workout:
Part 1 20min 4x5 min rounds
4 min to complete
400m run
25m HEAVY sled push, should take multiple efforts
Max wall ball shots 20# to 10' in remaining time
Rest 1 min to complete 5 min round

Rest 2 more mins before part 2 then

Part 2 20min 4x5 min rounds
4 min to complete
400m run
25m walking lunges with 65# sand bag on shoulders
Max burpee plate jumps to 45# plate in remaining time
Rest 1 min to complete 5 min round

Stretch

4 miles right before bedtime

5 miles